Choose two of the three options A) Bench Press 8-8-6-6-4-4-4 - 15 minutes B) Back Squat 8-8-6-6-4-4-4 - 15 minutes C) AMRAP in 15 minutes: 200m Run 20 SDHP (40/25kg) 20 Air Squats ...
A) 0 - 10:00 8 rft: 8 Wall Balls (9/6kg) 4 HSPU (^Strict) B) 10:00 - 20:00 8 rft: 32 D-U 4 Pull-Ups (^Bar Muscle-Ups) C) 20:00 - 30:00 8 rft: 8 Burpees 4 Thrusters (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="24167" img_size="full" column_number="2" grayscale="no"...
A) OHS 5-5-5 B) Snatch Balance 3-3-3 C) Hang Snatch 1-1-1-1-1-1-1 subs for no overhead work A) Front Squat B) Hang Power Clean C) Hang Clean Priya, one of our recent beginners, came to us with no previous gym experience at all. Even experienced gymgoers can get nervous walking into a...
“Wittman” 7 rft: 15 KB Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20”) The current gym records for this workout are: Men - Trent 14:53 Women - Jo G 15:53 ...
A) E90S x 5 200m Run Plank Hold B) E90S x 5 8 Deadlifts C) AMRAP in 7.30 20/16 Calories 8 Weighted Situps (20/15kg) 8 Weighted Stepups (20/15kg) ...
0 – 8:00 AMRAP 4 Burpees (6”) 6 Pull-Ups 8 Pushups 10 Air Squats (^10/7kg vest) 10:00 – 20:00 E2M 10 Situps (^T2B) AMRAP Double Unders to the end of the first minute 21:00 – 29:00 AMRAP 4 V-Ups 6 Alt DB Snatches (20/15kg) (^25/20kg) 8 OH Lunges (20/15kg)(^25/20kg) 10 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) EMOM x 15 1 Clean and Jerk B) E5M x 3 400m Row buy in, then AMRAP 10 KB Swings (24/16kg) 20 Box Jumps (24/20”) 10 KB Drags (24/16kg) ...
A) Handstand Practice - 15 minutes B) For time: 800m Run 70 Flutter Kicks 60 Second Wall Sit 50 Plank Jacks 40 Abmat Back Ext 30 Second HS Hold 20 Alt Pistols 10 Burpee Box Jumps (24/20”) ...
A) EMOM x 15 1 Snatch B) E5M x 3 400m Row buy in, then AMRAP 10 KB Thrusters (2 x 16/12kg) 20 Pushups 10 KB Gorilla Cleans (2 x 16/12kg) ...
Superset E2M x 5 A) 10 Pendlay Rows 10 Dips B) 10 Front Rack Lunges 10 Hollow Rocks C) 10 Push Presses 20 – 60 Double Unders ...
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